Thruster 3 RM

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: (135/95)

Kilos (61/43)

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

20 seconds on : 10 seconds on x 8 rounds (4 mins)

20 seconds on = glute bridge reps
10 seconds off = glute bridge hold

For Time:
40 GHD Sit-Ups
30 V-Ups [Games standards]
20 Strict T2B [place a box by heels to stop your swing]

Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
SKI "Max Power" Workout
175/200m controlled sprint at 90-95%
220/250m controlled sprint at 90-95%
250/300m controlled sprint at 90-95%
175/200m sprint at 95-100%
-Rest 3min b/t reps-

(tero tee viime viikko)

Damper to 5-7

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @light/moderate weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech

Warm Up
ROW
1:00 easy @60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict pull up
10 step back lunges with twist with plate

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

ASSARIT
Sledge Drag for load 5x10-15m, rest 2-3 min bwn
perform 5-15m hs walk right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

WU: 2x (Squat clean+hang squat clean+push jerk+split jerk) painot kevyet tekniikka edellä.

3x (5 clean+Front squat+jerk) 62% (jerk 1rm)
3x (3 clean+ Front squat+jerk) 70% (jerk 1rm)
2x (2 clean+jerk) 80% (jerk 1rm)